WOD

AMRAP in 12 minutes of:
Run 400m
6 power cleans 155lbs
12 pull ups
24 kettle bell swings 24k
Post number of rounds to comments:

WOD

Complete 5 rounds for time of:
Run 200m
20 Kettle bell swings 24/16k
20 Wall Balls 20/14lbs

WOD

 EMOM continue as a long as you are able:
Complete 10 Push ups and 10 squats.
Post number of minutes completed.

WOD

Rest Day

WOD

 As Many Rounds as Possible in 16 min of:

10 cal ski erg

15 kettle bell swings

10 push press

Post number of rounds to comments:

WOD

 Complete 5 rounds for time of:

10 Pull ups

12 Toes to bar

25 Double Unders

Post time to comments:

WOD

 As many rounds as possible in 12 min of:

10 Deadlifts (body wt)

10 1 legged squats

10 Sit ups

Post number of rounds to comments:

Rest Day

Rest Day

WOD

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

 Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
Post loads to comments:

WOD

 3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Then
Overhead Squats
5-3-2-1
Post time and loads to comments:

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

Rest Day

Rest Day

WOD

 

Workout 22.3
For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

WOD

Run 400m

Thrusters
3-3-3-3-3

Run 400m 

Post loads to comments:

WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
Post number of rounds to comments:

WOD

 4 sets each for time, complete in 3 min.

16 DB Snatch (alt) 45/35
12 Pull ups
Max cal row in remainder time.
Rest 2 min between each.
Post amount of calories rowed.

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Alternate
3 Rounds for time of:
25 Push ups
50 Air squats
Run 400m

Post time to comments

Rest Day

Rest Day

WOD

 EMOM for 20 min of:
 8 Squats
 8 Push ups
 8 Abmat sit ups
Post number of rounds completed on the minute

WOD

 21-18-15-9-6-3 reps for time of:

Kettle bell swings 24/16k

Hand Release Push ups

Rower (Cal)

Post time to comments:

WOD

 Complete as many rounds as possible in 12 minutes of:

5 Pull ups

10 Kettle bell swings 24/16k

15 sit ups

Post number of rounds to comments:

WOD

 

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3

Rest Day

Rest Day

WOD

 Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

WOD

 

 Row 1000m

Then

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3

Row 1000m

Post loads to comments:

WOD

 Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

Post time to comments.

WOD

30-25-20-15-10 reps for time of:

Wall Balls 

Push up

200m Run

Post time to comments:

WOD

 “Cindy”

AMRAP in 20 minutes of:

5 Pull ups

10 Push up

15 Squats

Post number of rounds to comment 

Rest Day

Rest Day

WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

Post number of rounds to comments

WOD

 3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row

WOD

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 200609

WOD

Front squat 5-5-3-3-3-1-1-1-1 reps

Post Loads to comments:

WOD

2 Rounds for time of:

15 Walking Lunge 24/16k

20 Push ups

25 Box Jumps

30 Pull ups

Row 1000m

30 Pull ups

25 Box Jumps

20 Push ups

15 Walking Lunge 24/16k

Post time to comments:

Rest Day

Rest Day

WOD

 4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
Post time to comments:

WOD

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

Post time to comments:

WOD

 5 Rounds for time of:

25 Hand Release Push ups

25 Goblet Squats

25 Ab mat Sit ups

Post time to comments:

WOD

 For time:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.

WOD

5 Rounds for time of:

200m Run/row

10 Overhead Squats

10 Pull ups

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 Complete a 20 run in 20 minutes, use a 20lb vest if you have one.

Post the length of the run to comments:

WOD

Clean and Jerk

2-2-2-2-1

Post loads to comments:

 

WOD

 As Many Rounds as Possible in 15 minutes of:
100m Run

10 m Walking Lunge

10 Pull ups

Post number of rounds to comments:

WOD

 For Time:

3 rounds for time of:

20 DB Squat Cleans, 50/35lbs

15 Ring dips

Post time to comments:

WOD

 For Time:

10 Rounds for time of:

10 Pull ups

10 KB swings

10 Toes to Bar

10 Burpees

Run/Row 400m

Post time to comments:

Rest Day

Rest Day

WOD

 Bench Press

6-6-6-6-6

Post loads to comments:

WOD

Complete as Many Rounds as Possible in 20 minutes of:

15 Dumb bell Hang Clean and Press, 35/20lbs

50m carry Walking lunge, 35/20lbs, each hand

Post number of rounds to comments:

 

WOD

 As Many Rounds as Possible in 12 minutes of:

2 DB Thrusters

2  Box Jumps

Run/Row 1000m after each round

Post number of rounds to comments:

WOD

Push Press

3-3-3-3

Then

30 Double unders

20 Wall Balls

10 Box Jumps

Post loads and number of rounds to comments:

WOD

 For time:

21-18-15-12-9 reps of:

Row

Kettle Bell Swing

Toes to Bar

Post time to comments:

 

Rest Day

Rest Day

WOD

Run, Row, Bike 5k

Post time to comments:

 

WOD

Hand Power Cleans

3-3-3

Power Cleans

3-3-3

Cleans

3-3-3

Post loads to comments

WOD

 As Many rounds as possible in 15 min of

Row 250 

15 Walking lunges

10 Deadlifts body weight

Post number of rounds to comments

WOD

 Front Squats

5-5-5-5-5

Post loads to comments

WOD

 Run 400m

Then

 As Many Rounds as possible in 20 min of:

12 Push Press

12 Front Squat

Run 400m

Post time to comments:

Rest Day

Rest Day

WOD

 Complete a 20 min run

Use a 20 lbs weight vest or Backpack

Post time to comments:

WOD

 

 "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettle bell swings

WOD

 

 21-15-9 reps for time of:

Overhead squats, 95lb/75lb
Toes-to-bars

Post time to comments.

WOD

 Front Squats
9-9-7-5
Post loads to comments:

WOD

 4 Rounds for time of:

Run/Row 400m

20 KB Swings

15 Pull ups

Post time to comments:

Rest Day

Rest Day

WOD

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.

WOD

 Overhead Squats

3-3-3-3-3

Post loads to comments:

WOD

 Complete as many rounds as possible in 15 min of:

5 Pull ups

5 Box Jumps

5 cal Ski Erg

Post number of rounds to comments:

WOD

5 Rounds for time of:

20 Push ups

20 Sumo Deadlift High Pull

20 Walking Lunges 

Post time to comments:

 

WOD

 

“Helen”

3 Rounds for time of:

Run 400m

21 Kettle bell swings, 24/16k

12 Pull ups

Post time to comments:

Rest Day

Rest Day

 Happy New Year!

WOD

 EMOM for 15 minutes

3 Pull ups

3 Front Squats

3 Knees to Chest

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

Rest Day

WOD

 12 Days of Christmas

1 Muscle up
2 Over Head Squats, 95/65lbs
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:

WOD

 7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:

WOD

 Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:

WOD

 Complete Every Minute on the Minute for 16 minutes of:
3 Pull ups
7 Push ups
10 Sit ups
Post the number of rep or minutes completed

WOD

 For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
Post time to comments

Rest Day

Rest Day

WOD

20-15-10 reps of:
Goblet Squats 24k
Push ups
Toes to Bar
Post your time to comments:

WOD

 

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

Post time to comments:

WOD

 Complete as many rounds as possible in 12 min of:

25 Push ups

50 Squats

Post number of rounds to comments: